Chapter 2

Question 1

% of pple who start exercise and still do it 6 months later and why

Answer 1

70%, unreasonable goals

Question 2

SMART goals

Answer 2

Specific
Measurable
Attainable
Rely on others
Time oriented

Question 3

environments that encourage eating

Answer 3

• TV commercials
• fast food density
• portion distribution

Question 4

environments that discourage exercise

Answer 4

• car density
• internet
• inactive friends

Question 5

% of meals consumed in restaurant

Answer 5

45

Question 6

self - efficacy

Answer 6

belief in 1’s ability to perform given task

Question 7

competence

Answer 7

skill set

Question 8

internal locus of control

Answer 8

you control the outcome

Question 9

external locus of control

Answer 9

world dictates life

Question 10

risk complacency

Answer 10

everyday you choose poorly = more difficult tomorrow

Question 11

Activity levels based on steps

Answer 11

sedentary 12,500

Question 12

Inactivity physiology

Answer 12

new field of study; works to combat sitting disease

Question 13

opportunity cost

Answer 13

price you pay when you choose 1 thing over another

Question 14

RMR

Answer 14

370 + 21.6 (Fat Free Mass)

Question 15

Fat Free Mass

Answer 15

body weight in kg x (1.0-BMI)

Question 16

TEE multipliers

Answer 16

• 1.3 sedentary
• 1.4 Ex 30 minutes
• 1.5 Ex 45 minutes etc.

Question 17

barriers to change

Answer 17

• Complexity
• Gratification
• Indifference
• Preconditioned cultural beliefs
• Procrastination
• Rationalization
• Risk complacency

Question 18

behavior change theories

Answer 18

• Learning theories
• Problem solving model
• Social cognitive theory
• Relapse prevention model

Question 19

Learning theory

Answer 19

most behaviors are learned and maintained under complex schedules of reinforcement and anticipated outcomes

Question 20

Problem solving theory

Answer 20

process of change requires

• attention
• setting of goals
• design for specific plan

Question 21

social cognitive theory

Answer 21

behavior change is influenced by

• environment
• self-efficacy
• characteristics of the behavior

Question 22

relapse prevention model

Answer 22

pple are taught to anticipate high risk situations and develop action plans to prevent lapses and relapses

Question 23

Transtheoretical model of change

Answer 23

• Pre-contemplation: not considering change
• Contemplation: acknowledge the problem
• Preparation: planning to change
• Action: actively doing things to change (relapse)
• Maintenance: continues new behavior for up to 5 years
• Termination/Adoption: 5+ years of change; no fear of relapse

Question 24

Most common processes of change

Answer 24

• Behavior analysis
• Consciousness-raising
• Emotional arousal
• Goals
• Helping Relationships
• Monitoring
• Self-analysis